The recommended vitamin C dosage per day for healthy women is 75 mg per day and for men it's 90 mg per day. In ordinary circumstances, vitamin C appears to have no preventive value, although a few studies have reported a 50% reduced risk of developing colds among people taking vitamin C in extreme circumstances - for example, skiers, marathon runners, and soldiers working in sub-Arctic conditions. The bulk of the evidence shows that high-dose vitamin C will, at most, shorten a cold by one day. Perhaps the best-known and most widely promoted use of high-dose vitamin C is to prevent or treat the common cold. None of these purported benefits have been verified in scientific studies. The vitamin C supplements have variously been touted for preventing cardiovascular disease and osteoarthritis, staving off sunburn, and improving the appearance of wrinkles. Many people take vitamin C supplements in unnecessarily high doses to prevent or treat various conditions for which its effectiveness is unproved. But we don't know what benefits, if any, are conferred by vitamin C in particular. The Age-Related Eye Disease Study found that a combination of vitamins, including vitamin C, helped slow the progression of macular degeneration, an age-related eye disease that causes vision loss. But it's not clear that these benefits come specifically from vitamin C. In large population studies, people who eat lots of fruits and vegetables high in vitamin C appear to have a reduced risk for various types of cancer, including cancers of the mouth, esophagus, stomach, colon, and lung. It's found in high concentrations in many fresh fruits and vegetables (see the chart) it's also available in most multivitamins and as a single-ingredient supplement. We can't make vitamin C in the body, so we need to get it from dietary sources. Vitamin C, or ascorbic acid, plays a role in many vital functions, including metabolism and immunity. You've been taking much more vitamin C than you need.
Is this the right vitamin C dose? Will my body be startled by the abrupt change?Ī. Cutting back on daily vitamin C is a wise decision.
I'm now uneasy about taking this amount and plan to cut back to 1,000 mg daily.
I'm 79 years old and have been taking 3,000 mg of vitamin C a day for years.
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